The ADD's Log: Build Back Better

[The ADD]

Conditioning Focus

• Assault Bike 25 Cals (1:19)
  • Hip Abduction Machine
  • Glute Bridges
  • Frog Pumps
  • Abs-Banded Stir the Pot
• Assault Bike 25 Cals (1:08)
• Prowler Push 10x1x160
• Goblet Squat Finisher 10x1x62
  • 10 Goblet Squats
  • Goblet Carry
  • Suitcase Carry

 

[The ADD]

Conditioning Focus

• Assault Bike 2 mins
  • Hip Abduction Machine
  • Abs-Banded Stir the Pot
• Assault Bike 2 mins
• Assault Bike 25 Cals (1:12)
• Prowler Push 10x1x160
• Goblet Squat Finisher
  • Goblet Squats 5x10x62
  • KB Farmers Carry 5x2x70
  • Goblet Carry 5x2x70

 

[The ADD]

Upper Body Focus

• Assault Bike 25 cals
  • Palloff Press
  • KB Shoulder Press
• Push Press 3x5x160
• Neutral Grip DB Press 1x10x90, 1x9x10 and 1x6x90
• Bird Dog Dead Stop Rows 3x10x85
• KB Front Raises 2x20x50, 1x14x50 and 1x6x50
• Assault Bike 25 Cals

 

[The ADD]

Upper Body Focus

• Warm-Up Period
  • Assault Bike 25 Cals
  • Band Pull-Aparts
  • KB Shoulder Press
  • Push-Ups 3x10
  • Palloff Press
• Lifting Period
  • Pendlay-Yates Rows 3x5x280
  • DB Bench Press 3x15x80
  • Snatch Grip High Pulls 3x10x190
  • Reverse Grip Lat Pulls 3x15x90
  • KB Front Raises 3x15x50
• Cardio Period
  • Assault Bike 50 cals

 

[The ADD]

Lower Body Focus

• Warm Period
  • Assault Bike 25 cals
  • Banded Stir The Pot
  • Hip Abduction
  • Hamstring Curls
  • Assault Bike 25 cals
• Lifting Period
  • Back Squats 3x3x315
  • Single Leg Press 3x10x180
  • Split Stance RDLs 3x10x62
  • Goblet Squat Combo 3x10x70
    • Goblet Squats
    • Goblet Carry
• Assault Bike 60 cals

 

[The ADD]

Upper Body Focus

• Warm-Up Period
  • Assault Bike 25 cals
  • Palloff Press
  • KB Shoulder Press
  • Push-Ups
• Lifting Period
  • Push Press 3x3x170
  • DB Press 3x10x90
  • Chest Fly Machine 3x10x110
  • Rear Delt Machine 3x10x110
  • KB Front Raises 3x25x35
• Assault Bike 25 Cals

 

[The ADD]

Conditioning Focus

• Assault Bike 4 mins
• Prowler Push 12x1x110
• KB Farmers Carry 6x2x70

 

[1970s HeRon Flow]

Conditioning Focus

• Assault Bike 4 mins
• Prowler Push 12x1x110
• KB Farmers Carry 6x2x70

What lower body exercise would you recommend I add to my routine? I do lower body 3x a week, 4 sets of squats and 4 sets of deads and then 16 mins of HIIT on the assault bike, get my hydromassage n dip.

I mainly do compound lifts and only use free weights as I always felt anything else is a waste, but I feel like.i need 1 more exercise to add to my lower body days

 

[The ADD]

What lower body exercise would you recommend I add to my routine? I do lower body 3x a week, 4 sets of squats and 4 sets of deads and then 16 mins of HIIT on the assault bike, get my hydromassage n dip.

I mainly do compound lifts and only use free weights as I always felt anything else is a waste, but I feel like.i need 1 more exercise to add to my lower body days

Without taking a specific goal in mind:

Walking Lunges
Single Leg-Leg Press
Landmine Hack Squats
Bulgarian Split Squats

 

[The ADD]

Upper Body Focus

• Warm-Up Period
  • Assault Bike 25 cals
  • Palloff Press
  • KB Shoulder Press
  • Band Pull-Aparts
  • Push-Ups
  • Assault Bike 25 Cals
• Lifting Period
  • Military Press 3x3x155
  • Snatch Grip High-Pulls 3x10x190
  • Chest Fly Machine 3x10x130
  • Push-Ups 3x15xBW
• Assault Bike 30 Cals

 

[The ADD]

Dead Lift Focus

• Warm-Up Period
  • Assault Bike Intervals 25 Cals
  • Hip Abduction
  • Band Pull-Aparts
  • Push-ups
  • KB Front Raises
• Deadlift Period
  • Double Overhand, Versa Grips, 70% of 1RM, Conventional Deads 5x5x350
  • Seated Hamstring Curls 3x15x90
• Assault Bike Intervals: 35 Cals

 

[The ADD]

Dead Lift Focus

• Warm-Up Period
  • Assault Bike Intervals 25 Cals
  • Hip Abduction
  • Band Pull-Aparts
  • Seated Hamstring Curls
  • KB Shoulder Press
• Deadlift Period
  • Double Overhand, Versa Grips, 75% of 1RM, Conventional Deads 5x3x375

 

[The ADD]

Upper Body Focus

• Warm-Up Period
  • Assault Bike 25 cals
  • KB Shoulder Press
  • Band Pull-Aparts
  • Push-Ups
  • Assault Bike 25 Cals
• Lifting Period
  • Pendlay-Yates Rows 3x3x295
  • KB Front Raises 3x15x53

 

[The ADD]

Upper Body Focus

• Warm-Up Period
  • Assault Bike 25 cals
  • Band Pull-Aparts
  • KB Shoulder Press
  • Push-Ups
• Lifting Period
  • Push Press 3x3x165
  • DB Press 3x12x80
  • KB Front Raises 3x12x53
• Cardio Period
  • Assault Bike 25 Cals

 

[The ADD]

Lower Body Focus

• Warm Period
  • Assault Bike 25 cals
  • Hip Abduction
  • Hamstring Curls
  • Single Leg RDLS
• Lifting Period
  • Back Squats 5x5x275
• Assault Bike 50 cals